20 Dec WOD-Saturday, Dec. 21
Strength: 5 X 5 Handstand Push Ups Team Relay WOD For time: Row 20 calories 15 Two push-up burpees 30 Alternating Single Arm DB/KB G2O @ 45/35# 20 Toes to bar 20 Overhead Lunges @ 45/35# 200m sprint Teams of...
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19 Dec WOD-Friday, Dec. 20
Benchmark: Find Max height standing box jump Try your hardest not to take any kind of step before jumping; not even that little twitch with your left toes that looks like half...
18 Dec WOD-Thursday, Dec. 19
Skill: Rowing Technique, then 4 x 500m The rows are not for time. We are working on technique. Here are some tips on improving rowing techique: Tip 1 Tip 2 Crossfit...
17 Dec WOD-Wednesday, Dec. 18
Skill: 5 x 5 Deficit Deadlifts on 45# plates @ 85-95% of your Clean 1RM ***If you cannot maintain back position, mod with smaller plates, or no plates. WOD: 4 Rounds, each round is...
16 Dec WOD-Tuesday, Dec. 17
STR: Work up to 75% of 1RM Push Press Then drop to 65% and perform 3 push presses every 30 seconds for 7 Rounds WOD: 12 min AMRAP: 25 DU's 10 Plate Overhead Sit Ups...
15 Dec WOD-Monday, Dec. 16
STR: 5-5-3-3-1-1 Box Squats WOD: 3 RFT: 10 Goblet Squats @ 55/35# 400m Run 2 Rope Climbs [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
14 Dec WOD-Sunday, Dec. 15
Skill Work: Muscle Up (bar and ring) Suggested progressions: Knees to feet Belly to bar pull-ups Banded transitions Ring kips WOD: 6 Rounds for reps: 4 min AMRAP, then 1 min rest: 1 MU (bar or ring,...
13 Dec WOD-Saturday, Dec. 14
Partner Offense/Defense A) 4 rounds: D: 200 m Run O: SDHP @ 75/55# Rest 5 min B) 4 rounds D: 250 m Row O: Thrusters @ 75/55# **(Each partner does the offense & defense 4X)** Finisher: 100 Partner MB tosses...
12 Dec WOD-Friday, Dec. 13
Skill: Burgerner Warmup STR: Barbell Complex: 10 Rounds, every 2 min complete the following unbroken: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk Add 5# WOD: 3 RFT* (4 Min Cap): Sled...
11 Dec WOD-Thursday, Dec. 12
STR: 7-7-7-7 Romanian DL WOD: Row 1000m, then complete: 50-40-30-20-10 Double Unders KBS @ 55/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/12"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this...